Ok, so this may seem like a really easy thing to do, but in the past, I’ve made salads that leave me hungry like an hour later. Not cool! Also, for some reason I like salads that I can get out at restaurants way more than when I make it at home. Why is that? Or is that just me?
So if this sounds like you at all, then this post is for you. When I sat down and thought about it, I realized that every salad should contain specific ingredients. They not only make it taste great, but it’ll give you all the macronutrients your body needs so it keeps you fuller for longer.
I think it’s really important to get this method down. I’m sure I don’t have to tell you how awesome salads are for you. There’s a whole lotta veggies that you probably wouldn’t get otherwise throughout the day. And if the salads you’ve ate in the past just aren’t exciting you, then this little “formula” is for you too. I mean, you shouldn’t have to force yourself to eat something because it’s healthy. Eat it because you love it!
And once you have this down and find yourself enjoying it, I challenge you to a salad a day.
How To Build Your Own Salad
Greens: This is the base of your salad. The darker the leaf, the more vitamins it contains. Feel free to mix your greens for some variety. Choose from romaine lettuce, swiss chard, spinach, kale, and arugula
Other Veggies (3-4): This is where I hesitate to make salads because I hate chopping! But you can definitely get veggies that are already pre-cut. Peas, olives, mushrooms, shredded carrots, shredded cabbage, broccoli, and radishes. If you want other veggies, and are short on time, there are great kitchen tools that will cut (pun intended) your time in half. Other veggies to add are beets, peppers, celery, onion, cucumber, tomato, red onion, and jicama. Pick your favorite ones and stick to it. Yes, variety is great, but do what works, right?
Protein: This is an important component for keeping you fuller longer. For me, it takes the taste to another level too. Choose any meat, fish, eggs, beans, or tofu depending on your dietary preference. As far as meat goes, when you marinade it, they will definitely take the flavor to another level that you may not have had before.
Healthy Fats: Avocado, nuts, and seeds are all great additions to your salad to get your fat in. The fat is another component that will keep you fuller for longer as well. I love nuts and seeds to add a little crunchiness to the salad. If you don’t like any of these ingredients, that’s cool, you can always use a little oil and vinegar to make a dressing.
Add-Ons: This is the fun part. None of these are required, but these may be the little secret to getting you to eat your salad. Try things like fruit, dried fruit, quinoa, maybe even a leftover for last night’s dinner
Dress it up: This is the icing on the cake (just a healthier version ;)) This is what brings everything together. I encourage you to make your own dressing as well. If you don’t have the time to make a dressing (and I totally get it) just be sure to read the labels of the store-bought stuff. You should be able to pronounce everything and stay away from anything with sugar.
And there you have it. My little step-by-step guide for making the perfect salad. Be sure to pin the graphic for quick reference.